Prawn Dhansak
This one-pot Dhansak curry with red lentils and shrimp (prawns) makes a delicious and protein-packed family meal. Slimming World Friendly with minor modifications. Serve with rice and naan bread or simply on its own.
Servings: 4
Calories: 469kcal
Equipment
Ingredients
- 2 tbsp vegetable oil / ghee or low calorie cooking spray
- 4 green cardamom pods lightly crushed
- 2 tsp mustard seeds
- 2 tsp mild curry powder
- 1 tsp salt
- 1 tsp ground turmeric
- 1 tsp ground cinnamon
- 2 medum onions peeled and finely diced
- 1 green chili finely diced
- 4 cloves garlic minced
- 2 tbsp fresh ginger peeled and finely diced
- 1 tbsp light brown sugar or sweetener for SW version (optional)
- 1 cup (200g) split red lentils rinsed
- 1 tbsp tomato paste
- 14 oz (400g) crushed tomatoes canned, or 3 chopped fresh tomatoes
- 14 oz (400g) canned pineapple chunks in juice or fresh pineapple (optional)
- 2 ½ cups (650ml) vegetable stock or as needed
- 1 lb (450g) jumbo shrimp or prawns
- 2 tbsp lemon juice
- 2 tbsp fresh cilantro (= corinader) chopped, to garnish
- 2 pinches red pepper flakes to garnish
Instructions
- Heat the oil (or use ghee for a more authentic version) in a large pan. Fry the spices for a couple of minutes over medium-high heat until the mustard seeds start to pop. Take care the spices don’t burn.2 tbsp vegetable oil / ghee , 4 green cardamom pods, 2 tsp mustard seeds, 2 tsp mild curry powder, 1 tsp salt, 1 tsp ground turmeric, 1 tsp ground cinnamon
- Lower the heat and add the onion, chili, garlic and ginger. Cook for 5 minutes until softened.1 green chili, 2 medum onions, 4 cloves garlic , 2 tbsp fresh ginger
- Add the red lentils and stir. Add the stock, tomatoes, tomato paste, pineapple (if using), and sugar (or sweetener).1 tbsp light brown sugar, 1 cup (200g) split red lentils, 14 oz (400g) crushed tomatoes, 1 tbsp tomato paste, 2 ½ cups (650ml) vegetable stock, 14 oz (400g) canned pineapple chunks in juice
- Bring to the boil. Lower the heat, partially cover the pan and simmer over low heat, stirring occasionally, until the lentils are quite soft - about 20 minutes.
- Add the shrimp and lemon juice and stir them in. Cook for a further 5 minutes, adding a little hot water if the pan is too dry and food is sticking.1 lb (450g) jumbo shrimp, 2 tbsp lemon juice
- Check the seasoning and adjust if needed. Garnish with cilantro and red pepper flakes.2 tbsp fresh cilantro, 2 pinches red pepper flakes
- Serve with basmati rice and naan bread or simply on its own.
Video
Nutrition
Calories: 469kcal | Carbohydrates: 70g | Protein: 31g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 142mg | Sodium: 2069mg | Potassium: 1134mg | Fiber: 21g | Sugar: 26g | Vitamin A: 785IU | Vitamin C: 35.7mg | Calcium: 179mg | Iron: 6.6mg
